Old Rob’s training log

My son has been posting his training log here for about 6 months. After seeing his progress and hearing BBM ideas about programming for “older” lifters I’ve decided to pay more attention to my own training. I’m 57 years old and have been training for many years. I have competed in power lifting. My best lifts are 550 squat, 365 bench and 525 DL. I hit these numbers around 1994-96 in the 242 lb weight class. My recent best lifts are 415 Sq, 300 bench and 415 DL. I hit these lifts without really any planned training program. I will be following the same template as my son and would like to lift in a PL meet at the gym I belong to in July. Along with my strength training I will weigh myself daily and try to get down to a healthier weight. My current weight is 294 at 5’11”.

4/9/18 week 1, day 1
COMP. SQUAT
340x1@8
270x5x5
COMP. BENCH
270x1@8
215x5x5
PENDLAY ROW
135x10@7
150x10@8
165x10@9
165x10@9

BW 294

4/10/18 week 1 day 2
COMP DL
350x1@8
280x5x5
COMP PRESS
155x1@8
125x5x5
3-0-3 TEMPO SQ
95x10@7
115x10@8
135x10@9
135x10@9

4/11/18 BW 292
Week 1
GPP
25 min. Airdyne
7 min. Lat pull down 170x 32 reps.

4/12/18
Week 1 day 3
Beltless squat
265x4@7
275x4@8
285x4@8x2 under shot these.
BP band assisted. 1 light band looped on to the chin bar in the power rack to the center of the Barbell.
255x4@7
265x4@8
285x4@8
285x4@9
Incline DBBP
60sx10@7
65sx10@8
75sx10@9

4/13/18 Week1 day 4
RACK PULL MID SHIN
300x4@7
325x4@8
350x4@9x2
CGBP
195x4@7
210x4@8
225x4@9x2
RDL
135x10@7
160x10@8
185x10@9

4/16/18
Week 2 Day 1
BW 292
Comp. Squat
350x1@8
280x5x5
Comp Bench Press
280x1@8
220x5x5
Pendlay Row
135x10
155x10
185x10

4/17/18
Week 2 Day 2
Comp. DL
365x1@8
300x5x5
Comp. Or.
155x1@8
125x5x5
3-0-3 Tempo Sq.
135x10x3

4/18/18. BW 291

GPP
Airdyne 25 min.
Lat pull down 7 min. 41 reps 170 lbs.

4/19/18
Week 2 Day 3
BELTLESS SQ.
250x4@7
275x4@8
295x4@9
295x4@9
OVERLOAD BP
S/A Wk. 1
250x4@7
265x4@8
280x4@9
280x4@8
INCL. DB BP
60sx10@7
65sx10@8
75sx10@9
75sx10@9

4/20/18 Week 2 Day 4
RACK PULL (mid shin)
315x4@7
335x4@8
355x4@9
355x4@8
CL GRP BP
195x4@7
210x4@8
225x4@9
225x4@9
RDL
135x10
160x10
185x10

4/23/18 Week 3 Day 1
COMP. SQ.
355x1@8
295x5x4
COMP BP
275x1@8
225x5x4
PENDLAY ROW
165x10@7
175x10@7
185x10@9
185x10@9

4/24/18 Week3 Day 2
Comp. DL
375x1@8
310x5x4
Comp Pr.
160x1@8
135x5x4
3-0-3 Tempo Sq.
95x10@7
115x10@8
135x10@9
135x10@9

4/26/18 Week 3 Day 3
Beltless Sq with SSB
220x4@7
240x4@8
260x4@9
260x4@9
Overload BP
S/A Week 1
265x4@8
275x4@8
285x4@10
275x4@9
IDBP
65sx10@7
65sx10@8
65sx10@9

4/27/18 Week 3 Day 4
RACK PULL (mid shin)
315x4@7
340x4@8
365x4@8
365x4@9
CGBP
200x4@7
210x4@8
225x4@8
230x4@8 under shot these.
RDL
155x10@7
185x10@8
200x10@9
200x10@9

4/30/18 Week 4 Day 1
COMP. SQ.
360x1@8
295x5x4
COMP BP
280x1@8
230x5x4
Pendlay Row
165x10
175x10
185x10x2

5/1/18 Week 4 Day 2
COMP DL
385x1@8
315x5x4
COMP PRESS
170x1@8
135x5x4
3-0-3 TEMPO SQ
95x10@7
115x10@8
135x10@9
135x10@9

10/2/18 BW 288
GPP
30 min airdyne bike
Lat Pull down with fat bar
150x40 reps in 8 min.

5/3/18 Week 4 Day 3
SSB SQ BELTLESS
220x4@7
240x4@8
260x4@9x2
OVERLOAD BP (s/a wk 1)
255x4@7
265x4@8
270x4@9x2
INCL DB BP
65x10x4 @7,8,9,9

5/4/18 Week 4 Day 4
RACK PULL
315x4@7
350x4@8
375x4@9x2
CGBP
205x4@7
220x4@8
225x4@9x2
RDL
135x10
155x10
185x10x2

5/7/18 Week 5 Day 1
COMP SQ
370x1@8
305x4x2
COMP BP
285x1@8
235x4x2
PENDLAY ROW
159x8
176x8
187x8

5/8/18
Week 5 Day2
COMP DL
365x1@8
300x4x2
COMP PR
160x1@8
130x4x2
3-0-3 TEMPO SQ
95x10
115x10
135x10